Design a 12-week strength + cardio program for a true beginner. The goal is consistency, not intensity. Plan should expect missed days.
ABOUT ME: {age_height_weight_gender}
CURRENT FITNESS: {hours_active_per_week — be honest}
GOAL: {lose_x_lbs / build_strength / general_health / sleep_better}
DAYS PER WEEK AVAILABLE: {2-4}
SESSION LENGTH: {minutes}
GEAR: {bodyweight_only / dumbbells / full_gym / home_setup_detail}
INJURIES / LIMITATIONS: {knees, back, etc.}
RULES:
- Week 1 must be EASY. If I can't finish Week 1 saying 'I have more in me', plan is too hard.
- Strength: 2 days/week minimum, full body. Compound moves: squat / hinge / push / pull.
- Reps in reserve (RIR) cues, not 'go to failure'.
- 1 cardio day, 30 min total, mostly zone-2 (you can talk in full sentences).
- 1 'movement snack' day (10 min mobility / walk).
- Progression rule: only add weight when last week's reps felt RIR ≥ 3 across all sets.
- Week 4 + Week 8 are deload weeks (lower volume, not skipped).
- Every week ends with a 2-question self-check: how did sleep change? how did energy change?
FORMAT: weekly grid (Mon-Sun) with exact exercises, sets, reps, RIR. Plus a 100-word 'what to expect' note for each phase: weeks 1-4, 5-8, 9-12.0 copies·0 saves·2 views
205 words·1,224 chars
Sample output
Profile: 34F, 5'5", 175 lbs, 1h walking/week, goal: strength + sleep, 3 days/week, 45 min, dumbbells (8 + 15 lbs) + bench, no knee/back issues.
Phase 1 (Weeks 1-4) — Get the habit What to expect: Soreness peaks in week 1-2, drops by week 3. If you finish week 1 cursing me, plan is right.
Week 1 (sample):
Parameters
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FAQ
Track in a 1-line journal: 'Mon — squat 15 × 8, RIR 4, knee fine, slept 7h.' That's the whole log. Anything more detailed gets abandoned by week 4. The prompt targets ChatGPT (GPT-4) and lives in the Personal & Career category on mycopyprompt.
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Self-check end of week: sleep score? morning energy?
Phase 2 (Weeks 5-8) — Build Same template, add 1 rep/set or 5 lb where RIR ≥ 3 in week 4. Week 8 = deload (back to week 5 volume).
Phase 3 (Weeks 9-12) — Test Move to 4×6 with RIR 2. Week 12 is a 'retest': same exercises as Week 1, same weight — see how the reps feel. That's your real progress.
What to expect: week 6 hits the wall (motivation dip — normal). Week 10 you'll notice the bag of groceries is lighter.
Missed-day rule: if you miss 2 days in a row, repeat the prior week — don't 'catch up' with extra volume. Volume catch-up = injury.